Blog Archives

WOD 10/31/2015

10/30/2015

Class times at 8 and 9 AM

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WOD: "Filthy 60"
1 min Max Reps on each station with 1 min Rest between stations
Pair up with a Partner - as one works, one will rest and follow flow
Box Jumps - P 30/24, A 24/20, H 20/16
Jumping Pull Ups
Kettlebell Swings - P 70/53, A 53/35, H 35/26
Walking Lunge Steps
Knees 2 Elbows
Push Press - P 65/45, A 45/35, H 35/25
Superman Holds 2 count
Wall Ball - P 30/20, A 20/14, H 14/10
Burpees
Double Unders *H attempts @ DU's for duration of the minute

WOD 10/30/2015

10/29/2015

Skill
Turkish Getups - 5 Each Side
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Strength: 3" Deficit Deadlifts - on 45 plates
7 x 1 Rep @80% -same weight across the board

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Strength: Weighted PullUps 7 x 2 Reps
*use bands if necessary

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WOD: 7 Minute AMRAP
6 Burpees w/ 10Ft Lateral Shuffle
10 Left Hand Russian KB Swings - P 70/53, A 53/35, H 35/26
6 Burpees w/ 10Ft Lateral Shuffle
10 Right Hand Russian KB Swings - P 70/53, A 53/35, H 35/26

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Extra Credit (Optional)
3 Rounds
30 Seconds Max Toe 2 Bar
30 Seconds Max Jumping Air Squats

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Below are a couple of YouTube videos on the one handed swing. Both cover proper technique and common flaws.

I also posted a Turkish Get Up video that I've posted before. Please pay attention at the 1:45 mark to see common faults.

WOD 10/28/2015

10/27/2015

Midline: 5 Rounds
30 seconds on /30 seconds off Hollow Rocks
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Strength: 3" Deficit Deadlifts - on 45 plates
5 x 1 Rep @80% -same weight across the board
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Strength: Weighted PullUps 5 x 3 Reps -
*use bands if necessary (IE...if you aren't yet capable of 3 strict pullups...use the lightest band that will enable you to do so)
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WOD: 8 Min AMRAP
100 Meter Farmers Carry w/ bumper plates - P 45/35, A 35/25, H 25/15
300 Meter Row - P & A 300 M, H 200 M
*Farmers Carry to 50 M mark and back
**Don’t drop bumper plates they will roll
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Recovery (Optional)
800 Meter Run @Moderate Pace
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Deficit Deadlift Demo below with Mark Bell...

WOD 10/27/2015

10/26/2015

Lift: Power Snatch 7 x 1 Rep
*take about 20 minutes to work up to a 1 RM
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WOD: 5 Min AMRAP
30 Double Unders - P 30, A 15, H 60 Sing Jump Rope
15 Power Snatch - P 75/55, A 55/35, H Vertical KB Swings 53/35
(H in this instance of the power snatch is really only for someone really new that hasn't snatched much yet)
*We just did this last week for 10 minutes. So today...really stand on the gas pedal.
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Recovery
3 K Row @Moderate Pace (Notice this does not say "optional")

WOD 10/26/2015

10/25/2015

Lift: 10 mins to find a solid 1 RM with perfect position
Squat Clean w/ 3 Second Pause at knee
*More of a drill than lifting session. Focus on keeping proper position transitioning between first pull and second pull of Clean.
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WOD: 5 Rounds * 4 Rounds Health
3 Squat Cleans -P 135/95, A 115/85, H 95/65
3 Power Cleans -P 135/95, A 115/85, H 95/65
6 Box Jumps - P 30/24, A 24/20, H 20/16
6 Pull Ups - P Strict, A Kip, H Ring Row
Row - P 550 M, A 500 M, H 450 M
1 Minute Rest between rounds

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Watch the You Tube videos below for example of pause snatches. Especially the second one as there are multiple examples in the minute long video.

WOD 10/24/2015

10/23/2015

Class times at 8 and 9 AM
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2 Person Partner Workout: For time (1 partner is doing work...other partner is in a static hold.)
3000 Meter Row / Plank Hold
100 Thrusters 45/35 / Sit in bottom position of Front Squat w/ bar 45/35
50 Burpees / Handstand Hold *Split up work load as needed between partners.

Partner #1 Rows and Partner #2 is in Plank Hold. If Partner #2 comes out of hold, Partner # 1 must stop rowing. Switch back and forth as much as possible/needed.

Same rules for Thrusters / Sit in Hole of Front Squat*

Burpees/Handstand hold

*1000 Burpee penalty for dropping a bare barbell.

WOD 10/23/2015

10/22/2015

Treat your lead up to a 1 Rep Max like you did for the 95% week. If you wrote down the loads you did on your previous 1 Rep Max attempt...you can follow those #'s.

Strength: Deadlift - 1 RM

Shoulder Press -1 RM
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Recovery: 2 K Row

WOD 10/21/2015

10/20/2015

Lift / Complex
15 Mins to find a solid 1 RM Squat Clean
* Those not yet capable of a full clean, can Power Clean + Front Squat

WOD: 10 Min AMRAP
5 C2B Pull Ups
10 T2B
15 Air Squats

WOD 10/20/2015

10/19/2015

Lift / Complex: On a 5 Minute Clock
5 Best Clean and Jerks ...(heaviest total of 5 completed lifts)
Take as many attempts as needed in that 5 Minute time period

Accessory: Pendlay Row 3 x 3 Reps

WOD: 10 Minute AMRAP
30 Double Unders
15 Power Snatch 75/55
rest 5 Minutes then
100 Russian KB Swings for time 70/53 (Rx) - 106/70 (Rx+)

Recovery (Optional)
400 Meter Sled Push

WOD 10/19/2015

10/18/2015

Strength:

Back Squat - 1RM

Bench Press - 1RM

Testing: Max Unbroken Wall Ball 20/14 (Rx) - 30/20 (Rx+)
*once you stop or drop ball - you are done (Stop means more than 2 seconds)

Recovery: 2 K Row